6.1.15 Training Sessions (3), Go Primal Games Workout #1

General Preparation
Warm-up:
5x Box Breathing Squats
10x Balancing Leg Swings
20x Hip Circles 
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×10 Dislocates
3×10 KBS @ 40, 50, 60
2×5 Burpees
3×3 Pull-ups OR 3×5 Ring Rows
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout 
Rope Climb Clinic – 5 minutes
Then:
P1 10 Pulls on Ski Erg or Rower + 7x Burpees
P2 Rest
Switch until you reach 2000m, record time
For solo player do 1500m
Then:
20x KBS @ 40# + 1x Rope Climbs
20x KBS @ 50# + 2x Rope Climbs 
20x KBS @ 55# + 3x Rope Climbs
20x KBS @ 60# + 4x Rope Climbs
20x KBS @ 70# + 5x Rope Climbs
Then:
Cool Down
 
 
Strength
Warm-up:
10x Balancing Leg Swings
20x Hip Circles 
20x Hip Hinges
2×10 Half-Bridges
2x15m Lunge + 15m Tin Man Walk
2×10 Dislocates
3×10 KBS @ 40, 50, 60
2×5 Burpees
3×3 Pull-ups OR 3×5 Ring Rows
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
Front Squats:
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
AMRAP @ 85%
For every 2 reps above 5, increase your working max by 5#
Then:
Deadlift: 
5 reps @ 50%
3 reps @ 60%
2 reps @ 70%
1 rep @ 75%
1 rep @ 80%
AMRAP @ 85%
For every 2 reps above 5, increase your working max by 5#
Then:
Cool Down
 
 
Competitive Fitness
Warm-up:
5x Box Breathing Squats
10x Balancing Leg Swings
20x Hip Hinges
15m Lunge + SLDL + Pistol Combo, slow and steady
2×10 Dislocates
3×3 Tall Box Jump
3×3 Knee Jump
3×15 Bar Taps (Arch to Hollows)
Then:
Mobility:
T-Spine
Couch Stretch
Then:
Workout:
3x Muscle Clean + 3x Front Squat + 3x Push Press
3 sets to warm-up
Then:
Max for day Power Clean + Power Jerk, 15 minutes
Then:
3x Strict Pull-ups + 5x Kipping C2B Pull-ups + Max Reps TTB
Rest a bit, continue until you reach 30x TTB
Then:
6:00 minute M.E. Wall Ball @ 25/16#
Then:
Cool Down
 
Coach’s Comment
N/A
 
Photos
Ten pulls is all you get so make them count.

Ten pulls is all you get so make them count.

Jason cheering on Stephanie as she works through her burpees.

Jason cheering on Stephanie as she works through her burpees.

As we progress through the  Juggernaut cycle the weights get heavier and the demand on the nervous system is higher and higher with each week. Three more weeks to go. Lelia cresting tension just before her set of deadlifts.

As we progress through the Juggernaut cycle the weights get heavier and the demand on the nervous system is higher and higher with each week. Three more weeks to go. Lelia cresting tension just before her set of deadlifts.

Rope climb is 85% technique. The key is to bring the bottom foot under enough you can step on the foot AND the rope. This foot position falls slightly short of that.

Rope climb is 85% technique. The key is to bring the bottom foot under enough that you can step down onto the foot AND the rope. The foot position shown falls slightly short of that.

On the way down straighten the legs and lower yourself hand under hand.

On the way down straighten the legs and lower yourself hand under hand.

Today's rope climb was a prelude to this weeks GP Games workout.

Today’s rope climbs were a prelude to this weeks GP Games workout.

 
Video 

 

Rx:
6 minute AMRAP
5 Rope Climb “Buy-in” @ 12′
3-6-9-12-15-18, etc.
Front Squat @ 135/95# +
Burpee/Bar Hops
 
Scaled:
6 minute AMRAP
5 Modified Rope Climb “Buy-in”
3-6-9-12-15-18, etc.
Front Squat @ 95/75 +
Burpee/Bar Hops